We’re sure these all made sense at the time, you know, before anatomy & physiology were invented. Possibly a few laws of physics too. Definitely before we baby boomers became the over 50 midlife crowd who needed to make the best workout choices possible.
1. Arm circles – jog in place and circle your arms around until your shoulders fall off. You’ll still need shoulder pads from the 80s if your goal is to develop your deltoids, and not just fatigue the shoulder joint.
2. Side-lying leg lifts – Think “feel the burn.” Why would you want to feel burned? Not even calories feel that way in this useless exercise.Ever suspect that exercises *your friends* were doing were ineffective? What about these 4 moves? Click To Tweet
3. Windmill toe-touches – Way to go with the unsupported forward flexion and repeated, quick spinal rotation. This move can actually hurt your spine.
4. Frantic “bicycle” crunches – elbows forward and to knees, with wild spinal twists. By the way, if you slow down and do this one with good form, it goes from the “lame” to “great exercise” category. In the spirit of sharing, here is the correct way to do this one (note armpits, not elbows, to knees slowly).Only do bicycle crunches at a slow and controlled pace for them to be effective. Click To Tweet
PS Yes, we did survive all of the above. Somehow…..
Exercisers: What are some of the most useless moves or exercises you have done?
Photo credits: Creative Commons – loufi, Alexandra Williams and Kymberly Williams-Evans
ACTION: If you want to access abs moves that are effective AND targeted to women over 50, enter your name and email below. No obligation. No time wasting. Maybe some waist whittling though.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Active Aging: Making frequent small choices that enable you to move as freely as possible throughout your world.
Say what?! Well, I could have said “Move a lot and exercise,” but it’s not really that. Besides, that sounds like one or two choices per day. The truth is that it is NOT so much the choice to go to an exercise class or do an activity that works up a sweat. It is the repeated small choices we make every day.
I’ll give you an example that illustrates the “Use it or Lose it” principle. I was at an event this past weekend where we had access to a pool, which was at the bottom of a hill. After swimming, we had lunch at the top of the hill. It was very hot, so the 3-minute walk up and down the hill wasn’t fun. A ride was provided for those who didn’t want to walk. Nearly everyone took the ride, saying they didn’t like to walk uphill. That was a choice. Yet if we play this out, look what happens:
Many older people we know (and a few younger ones too, sadly) are no longer able to walk at all, due entirely to the many small choices they made over the years to NOT move. They didn’t use their legs, so they lost the ability to use their legs. They aged inactively.
What do you think might have happened if they had chosen the stairs instead of the elevator? Those were repeated, small choices. What if they had gone for a 10-minute walk around the block while waiting for their loved one to come out from an appointment or school? What if they had gone in the pool with their kids instead of sitting on the chaise longue? Or stood up to change the TV channel instead of using the remote control? All small choices that lead to active aging.
You don’t need to get sweaty and exhausted. You don’t need to climb a steep hill … today. You just need to make small, incremental choices every single day that lead you toward doing the things you want to do five, ten and twenty years from now. What you don’t use, you’ll lose. Once you’re in the habit of walking, you’ll find that sitting for long periods of time is actually physically uncomfortable. And you want that. You want to be more comfortable moving than not moving.
This is my plea to you – Make small choices
And this is my wish for you – Live a long, active, healthy, enjoyable life that ends abruptly, not slowly
by Alexandra Williams, MA
What are some of the small choices you make every day that lead you toward or away from activity? What do you want to be doing when you’re 65, 75, 85, 95?
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Your Medical Condition Pisses Me Off
I write this, not to feel sorry for myself, because I’m actually not, but to share some of the things I wish someone had told me about the non-medical implications of stroke. I would have been better prepared mentally if I’d known more than just the medical checklist. Maybe my experiences will help you if you’re ever in a similar position.
You’ll Get Angry
At first, I was told the September stroke was due to obesity and plaque that broke off into the bloodstream. In other words, lifestyle. I discovered it’s entirely possible to simultaneously care about someone and be super pissed off. How dare he not bother to take care of himself, then put me in a position of having to take care of him? Why should I be a caretaker of someone who didn’t bother?
It now appears that the strokes were also related to an underlying heart issue, which helps me forgive, yet I still want to acknowledge that it’s probable (and permissible) that you’ll be pissed off. I haven’t taken it out on anyone, nor will I, yet I would have appreciated it if someone else in this sudden and unexpected role would have told to me plan on being angry. Be angry without guilt. But also be careful who you share your anger with. Not the patient, obviously. Not your children. And not any family members who will try to talk you out of your feelings or imply you’re a bad person. Friends who understand that it’s possible to be pissed, scared, loyal and responsible all at once are the best.
You’ll Get Sad
Not just for all your loved one has lost, but for your losses too. There is a long, freaking list of losses – sleep, free time, vacations, the ability to come and go at will, companionship, future plans, income, hobbies, predictability, expectations, appreciation, ability to focus on kids and their events, help maintaining the household, illusions, independence, identity, and a lot more but my memory is shot from dealing with everything.
In addition to being sad for the person who’s had the stroke (or heart attack, etc.), you’ll feel sad for your kids too. Even with older kids, the illusion that their parent (or uncle/ aunt/ sibling) will always be around comes to a screeching halt. What do we want more than anything for our kids? To protect them and watch them lead happy lives. I’m sad I cannot protect them. I’m sad they’re unhappy and grieving and helpless. We tell our kids that we’ll always be there for them, and that lie keeps our illusions and theirs going. I told my 21-year-old, “I may be overwhelmed and tired, but I’m still your mom. I’m still here for you. I still have time for you. I have other things I can give up, as you are my priority.” And it made me sad that I had to say that, as our kids should be able to take our “momness” for granted.
You’ll Feel Guilty
No matter what you do, you’ll feel you haven’t done enough, spent enough time, been patient enough, researched enough, updated concerned family and friends quickly enough, written thank you letters to people who brought meals or gave rides– even taking time to sleep or relax will seem like “cheating.” Part of your brain will recognize that it’s impossible to do everything, but that other little nagging part will work on your guilt complex like a dachshund with a squeaky toy.
But you know what?! Let it go, and not in a “Frozen” way. Yes, you are standing while another is suffering, but there’s no rule of physics that says only one person can suffer at a time. You have also lost a lot, and it’s not disloyal or selfish to take time off for fun, or to sleep in, or accept help. Bottom line – if you aren’t taking care of yourself, you’re incapable of taking care of another. Besides, that would put you in a never-ending loop, as I just mentioned above that it’s normal to feel angry about someone else not taking good self-care. If you’re too exhausted to function well, someone else will have to step in and rescue you. I doubt you want that.
The martyr thing is a dead-end, and renders you useless. Yes, of course you will do everything you can, and it’s a given that you will provide compassionate care and handle the extra load. We all know someone who has been or is a caretaker, and we all admire them for their selflessness, right?! Speaking only for myself, I know I’m not selfless or selfish; I’m just a responsible person who tries to do the right thing.
And I think part of doing the right thing is saying that you are not alone if you end up angry, sad and guilt-ridden. It’s just part of the deal.
by Alexandra Williams, MA
Kymberly Williams-Evans, MA
When Tony followed up that comment by reminding us that “one size exercise program does not fit all,” I started to trust his message a bit more. Known worldwide for his high intensity, high impact, high energy exercise programs, Tony was the last person I expected to advocate for moderation, caution, and mental flexibility. Yet here he was spreading the word that “our goal as fitness professionals and (healthy living) bloggers is to get more people into the movement game” while getting our ego out. He admitted up front that his program, or ANY high intensity workout is right for some, but not all. As baby boomers, we might want to go all out, but if our joints don’t agree, then we’re wise to modify. I, for one, am neither happy nor healthy when I push too hard and increase my knee pain. Sure, I love the benefits intense workouts offer, but not if I suffer long term.
Stick with me as I share a few more quotes and key comments from Tony’s talk on “The New Way to Work Out” that may elevate your happiness and healthiness levels! (For more on the effect your reasons for working out matter so much, also read our post Why You Want to Lose Weight Affects Your Success.
What gets you into the movement game? Why do you exercise? If you are like most people I have taught and met in fitness classes over the last 34 years on 4 continents and online, you work out to … wait for it … wait for it… look better. You may also want to feel better, to live longer, to think more cogently — or reap a zillion other benefits that movement offers. But looking better continues to pop up as reason numero uno. If we ask ourselves why we want to look better, what lies beyond? To do what? To be what? To get what? I think Tony nailed it that we really seek a level of happiness. Oh Yes, I firmly believe active people are happier people.
“Do scary things that won’t kill you,” challenged Tony, himself a baby boomer. What physical activity have you thought about doing that scares you a bit? For me, it was learning to snowboard. Going downhill fast still scares me. Doing plyo jump squats scares my knee into “cap” – tivity. Get it? Ha ah aha My sense of humor scares others, but not me.
“Focus on getting better as opposed to going through the motions.” Tony’s emphasis on form and technique over pushing hard and damn the torpedoes was a welcome message I hope you take to heart. And to the gym. Doing more bad reps does not give you better results. Better form gets you to your happy place. In fact, your body will change when you focus on skill. Well, your body will change regardless (thanks again menopause!), but we’re talking changing for the better with mindful movement.
Remember the mantra from our post, Reducing Obesity — What Does and Doesn’t Work: Move More: Sit Less and you will be on your way to more happiness. Don’t Worry; Be Happy (Thanks Bobby McFerrin for getting that tune stuck in our heads). Feel free to leave answers to the questions in our post down in the comment section.
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Kymberly Williams-Evans, MA
As you age, do you also have aches and pains that come and don’t go? Did you know that a huge percentage of fitness professionals and active people suffer from chronic pain? This pain epidemic seems to be a silent one in the workout world. Are you someone whose ongoing pains affect your ability to exercise, be comfortable in your body, or enjoy once-beloved activities? I know I’m in that category. If so, then consider whether CranioSacral Therapy (CST) might work for you.
Craniosacral Therapy, or cranial-sacral therapy, is a form of bodywork that focuses on regulating the flow of cerebrospinal fluid and acknowledging that we are mostly made up of water. Using a light and precise touch, the CST practitioner finds and corrects imbalances in the cerebrospinal fluid and structures surrounding and protecting the brain and spinal cord. This in turn relieves tension and releases restrictions throughout the body. The concept is rooted in the belief that your body ultimately knows how to heal itself. Or in layKymberly terms: you lie still on a massage table, let your mind wander, maybe take a nap during the session, as the CST bodyworker holds your feet or head or sacrum, for example. It looks, feels, and seems as though not much is going on aside from loud stomach rumbling. More like gurgling, in my case.
No, it’s not a massage nor acupressure. No, chanting is not involved. Yes, a good CST practitioner is sensing and tracking your cerebrospinal flow. Yes, it’s sounds very oooweee woooeee, especially for a cognitive sort like myself. But I was willing to keep an open mind, plus I was desperately in pain and other solutions had not yet gotten me back on my (wanna be comfy) feet.
Teaching my step classes and powerwalking got to the point that every step was agony. The pad of my right foot felt like it was on permafire; my perpetually puffy left knee would keep me awake after a day of any cardio exercise. Sitting too long also made my knee throb. No way did I want to quit working out; in fact, I ached (pun intended snarfle snarfle) to exercise even more intensely, especially as menopause took its weight gain toll. My podiatrist suggested surgery; I went alternative medicine rogue.
Keep in mind I had already seen Alexandra go through a similar foot surgery, with all its challenges. Ditch that route! Read about my prior attempts to seek pain free movement. I tried different shoes (helped quite a bit for walking, not for step and cardio classes though); orthotics (also helped with the foot pain but started causing other imbalances and compensations); foam rolling (also helped, but only temporarily); supplements (also made me feel better, but only when I remembered to take them daily and forever). All the options I tried were temporary, but nothing was solving the underlying problem — my movement patterns were somehow off kilter.
And I am not alone. Chances are good (bad, really) that you and many women you know — especially baby boomers — suffer from joint and muscle chronic pain. If you are like me, you are not wanting to slow down or do less. If anything, you want to do more. I do, anyway. I have big travel plans and the new house we are building has a set of entry stairs I plan to climb into my dotage. I wouldn’t mind competing in some sport again either. Such as Dancing With the Stars, for example!!!!! Or running and playing soccer. A Boom Chicka Boomer can dream. Especially in the middle of a CST session.
Lots of options exist to manage pain. Alternative medicine and non-mainstream therapies are coming into their own for good reasons. The method that seems to be working for me is CST. (Another method I just discovered and am excited about is called MELT, but that’s another story. And radio episode and blog post. Stick with us at Fun and Fit if you are looking for more discoveries about aging with less pain.)
Do a search on CranioSacral Therapy. Check the qualifications of any CST practitioners you are considering. Be willing not to fully understand the process and to listen to what your body signals when lying still. Bottom line – are you in less pain after a few sessions? Finally I can say that I see light and sweetness at the end of my long pain tunnel. Yes, I already booked my next CranioSacral Therapy session. Let me know what you use for your “Get Out of Pain” card. Aces — not braces nor ace bandages — for us all!
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Kymberly Williams-Evans, MA
Lately I have been more and more frustrated with the fact that my knee and foot issues are preventing me from working out as often, intensely, and comfortably as I want. The optimist in me is convinced I will wake up one day and discover that my left knee has forgotten it ever had two surgeries. As a result, my right foot would then decide it no longer has to compensate for that knee by bearing the impact brunt in a painful manner.
Fortunately, I am still able to teach fitness, walk my dog, and engage in lots of activities (though lunges and snowboarding are now out barring some medical or aging miracle). But I definitely worry about limited days or types of action. Ahhh, to enjoy high impact aerobics again! And I feel the pain. Nevertheless, I persevere in trying solutions, solutions I want to share with you in case you are experiencing similar joint pain.
A combination of factors helps me continue going for the gusto in my beloved step classes, on powerwalks, and in all forms of dance and cardio classes. If you are also suffering from joint pain and want to stay or become more active, try the following. Let me know if any of my strategies work for you. For sure speak up if you have found other ways to move pain-free with each added year of an active life.
First and foremost, get shoes that are comfortable, supportive, and designed for each exercise mode. Don’t follow trends; follow your medical or fitness professional’s advice and your own body. I invest in several pair of workout shoes, and wear them only for the designated activity. I fully embrace my boom chicka boomer status at this point and care more about pain-free movement than fashion, style, and low cost. Vive la TheraFits when it comes to my fave walking shoes!
Confession time: I pooh poohed orthotics for years, advocating fixing movement patterns instead. A youthful biomechanics snob was I. Experience (code word for “joint pain”) has taught me that even good form, attention to footfall, and body awareness can’t totally fix my foot problems. Orthotics are taking the pressure off my arthritic big toe, which makes me hopeful I will avoid the toe surgery my sister had for this same problem. But now I have new pains in the pad of my foot. The gait shift from the orthotics may be the culprit. Or the savior. I am still experimenting with the orthotics. Any tips?
I’m currently in the first month of a two month trial of Pure Matters Joint Health supps. At first it seemed as though the supplements were not making much of a difference. I believed they would work miracles; I wanted them to be the magic pills; yet my knee still hurt. Maybe I expected too much. Then I neglected to bring the tablets with me on a 2 day trip and boy, did my knee hurt – a lot!. You bet I raced back to the tablets before teaching advanced step yesterday. Yes, my knee felt better. This stark comparison makes me hopeful that joint supplements do provide some relief, albeit subtle at first. More on the Pure Matters Joint Health effects in another month or so.
No surprise that I advocate and abide by having strong muscles to bear as much load and impact from exercise as possible. The stronger my core and lower body, the more I can count on muscles and less on joints and ligaments to power me through activity.
I hate being cold and wet. Don’t you? So I get into pools only when both the water and air temp are toasty. Or when my joints scream after mountain hikes like a slipped fan belt. ( I LOVE hiking and powerwalking except when every step hurts). When at Rancho la Puerta I hiked every morning, then hopped myself into several aqua classes as I really, really, really wanted to exercise without holding back. Ignoring the pain was not really working any longer as an option. (Forgot to mention that the “ignore” solution has been one of my go to strategies for years.) While I prefer land classes, I gotta give full props to aqua classes as the place to plunge in for joint protection while working out hard and heartily!
Bring on the mind/body healing modalities! Suffice to say that you’ll be reading more in a future post about the Cranial Sacral Therapy sessions I took while at Rancho la Puerta. Spoiler alert – my knee pain has gone down a bit since then. Will more sessions help more? Can this modality actually realign my knee, foot, and gait and bring them back to their pre-soccer injury condition? Hello knee from my twenties! Good-bye aging joints! Stay posted as I seek out a few more CS sessions.
Where does that leave us? Combining all of the above has allowed me to keep on keepin’ on. No solution alone seems enough. Is it unrealistic to believe I will again be pain free? I really want to do MORE with the rest of my life, not less.
Makes me think of the song Alexandra and I sang in a talent contest at age 10 — Andy Williams’s hit, Born Free. Verse one went great as we wooed the judges in our matching wool plaid skirts and knee socks. We were soooo cute, if our mom did say so herself. Born Free, as free as the wind blows.
Then came the painful part. One of us went with “Stay Free” as verse two; the other launched with “Live Free.” Twins fighting, then laughing hysterically onstage in the middle of our song did not make for a big talent win. Or place. Or show. Ahhh, good times!
Is it too much to ask that my joints Live Free and Stay Free, as free as the roaring tide. Life is worth living, especially worth living if it’s Pain Free! Who’s with me on this singalong?
Dear Readers: Have joint issues changed your exercise life? If so, what strategies have you put into action in order to stay active?
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Sure, lots of people have done full marathons, running no less, but none of them were me! I don’t run. I hate running. I loved soccer. For soccer, I ran. Then I had an injury that left my knee hanging on just by skin! I was 38 and the doctor said that was old. I gave the doc my best stink eye when he said that. This summer I had to get my big toe joint fused; again, related to an old soccer injury. And I’m 16 years older than the knee injury (did you just stop for the math?). My chronological age is set according to my birth date, but my physical age is whatever I do to take care of my body and mind.
Sometime in August, I was invited by Yurbuds (They make earphones that stay in your ears. They are designed specifically for women. They are amazing and come in fab colors) to participate in the race. I said yes, mostly as a way to set a surgery recovery goal for myself, thinking “If it works out, fine. If it doesn’t, that’s fine too.” But as the race got closer, I realized I actually wanted to challenge myself to train and finish the half marathon.
Stupid would have been aiming for running or a full marathon. Smart was aiming for something difficult, yet achievable and safe for my foot (and knee).
It’s really hard to say why I trained and then walked a full 13.1 miles (I even beat the time I had set for myself), because I don’t truly know. It’s hard to know why I started crying at the finish line, because I’m not particularly sentimental. It’s even hard to understand why I might do it again even though it was outside of my comfort level. Maybe I just wanted to prove that injuries and surgeries and aging don’t mean I’m limited; they mean I choose new directions and challenges. Nike lost my race time, but I know what it was. It was ME time! Look at the smile on my face in these pictures – I’m having fun because I am a winner. It feels good to be a winner.
I truly am grateful to Yurbuds and FitFluential for the opportunity to join the 25,000 other winning women of all ages who ran and walked in the marathon. I would never have considered doing a half marathon prior to receiving their invitation. I wish you could see the cool t-shirt they gave me, but sadly, I put it into the bag I picked up for another runner and it’s now on its way back to me via the postal system. Our mail carrier’s truck caught on fire, so the mail got burned. But that’s another story. You can at least see the headband and bright lime green earphones Yurbuds gave me.
I listen to Adele singing “Set Fire to the Rain” on them because I set fire to the race course, even though it was misty and rainy!
After the race, I discovered that Yurbuds had an oxygen station. I sat on a stool and breathed in the scents of berries and citrus.
I wish for you the same kind of satisfaction and joy that comes from taking on a new challenge. It’s cool to be a winner. But of course, you already know that!
Photo credits: me. I took them with my iPhone.
Yurbuds provided me with the entry invitation to the marathon, plus they gave me the green earphones shown above. All opinions and song preferences are my own!
Back in mid-July I had foot surgery to remove bone spurs and fuse my big toe joint. I spent two days in bed, then got bored and uncomfortable. Remember my one-legged workout a few days after surgery? When I had my knee reconstructed (soccer injury) I was 38 and the doctor called me old (technically, he didn’t say I was old, he said my knee was. Do you see any difference?). That kind of triggered my competitive side and I did my rehab so diligently that I was released to teach weeks sooner than the doctor had predicted.
Now I’m in my early 50s and I knew the doctor would have a plan for my recovery. My Plan #1 was to cut the recovery time in half, but I got squelched by the doc. Turns out there’s no exercise regimen that can make bones fuse faster! Curses. Foiled again. So I went with Plan #2: Exercise everything except my left foot. Hey, that would make a great title for a movie.
The doc didn’t say, “Stay off your body,” he said, “Stay off your left foot.” That means there was a lot of strength training (seated, lying down & one-legged) and cardio (aqua, rowing machine) I could still do. So I did.
As of last week I’m officially allowed to use 99% of my foot (the tip of my toe is still off-limits) so no ballet or plyometrics. My solution? To accept an invitation to walk the Nike Women’s Half Marathon in San Francisco in mid-October. No, I’ve never done a half-marathon before. Yes, my foot still swells up after a long day. No, I’m not ready. Yes, I am a stubborn cuss.
At first I said yes to the half-marathon because I like to say yes. But I surprised myself by the dedication and determination I’ve put into working that treadmill to train for the 13 mile walk. I hate the treadmill. Even if there’s a movie on with Clive Owen and Denzel Washington! Damn, they are fine! Excuse my drooling digression.
I really want to be able to do 13 miles of walking by October 14. I want to be ready and not have pain and swelling. I truly don’t know if I’m being foolish or determined. It’s out of my comfort and normal routine zone. I am a group fitness instructor. I do classes. With music and people. And variation. So why the heck do I feel so attached to this idea of walking the hills of San Francisco?
Am I trying to prove something to myself or all you youngsters?
Am I seeking a challenge because I like new adventures?
Am I looking for a way to come back from surgery as quickly and as strongly as possible?
Am I looking for a way to leave the frustrations of not having full choice & control over my body behind me?
Am I afraid that my body isn’t as cooperative about the demands I place on it as it was 20 years ago?
Am I trying to show that a reconstructed knee and foot aren’t indicative of who I really am, which in my mind is a strong, fit woman? Gah, I hate the phrases “middle-aged” and “older” if they are applied to me.
Am I just looking to lose that last 5 pounds?
Truly, it’s probably all of the above and more. All I know is that I really want to complete the event within the allotted time frame. And I really hope my foot will be ready, because my mind sure is! Wish me luck. If you have suggestions for walking shoes that have lots of space on top, let me know, as the top of my foot right above the big toe joint really starts to hurt in shoes after a few miles.
If you have had an injury or setback of some sort, let us know how you dealt with your comeback!
The Ranch staff know how much Kymberly loves Dr. Ratey’s research and book about the link between exercise and the brain (more from Kymberly in an upcoming post about her dream-come-true experience of meeting Dr. Ratey, who is very droll and excellent company), so they invited us to come down while he was a presenting guest. Try to feel our pain, as we had to choose every hour between lectures, massages, pool classes, group fitness classes, hikes, meditation, and eating organic, vegetarian food. Yeah, exactly. Don’t hate me because I’m beautiful (trivia: did you know that Rancho la Puerta: Golden Door has a long history with Pantene?)
Actually, our pictures can show you some of the beauty that is the Ranch.
Thank you LongSailSports, for the cool googles and GELIE bag! Perfect timing for this trip!
I dedicate the picture above to John Poole, as he has a tremendous love for squirrels and their antics.
Did you know there are many activities you can do when you are (still) recovering from foot surgery? I even took a water class, then did laps, right after 3 miles on the bike and a mile on the treadmill. I was
awesomely awesome somewhat nauseous afterward!
I was so gracious; I let them use my glutes as the model for these male torso sculptures.
Every day at the Ranch, I was asked about my compression leggings and socks by Zensah. You don’t have to have foot surgery to be a fashionista, by the way!
Yes, I woke up at 5:45 to take the morning hike to the organic garden and kitchen for breakfast. But look at the picture below and you’ll see that it was totally worth it!
Before Kymberly left town to visit her daughter at college, she made this short video that has some gorgeous views of the Ranch. Take a look.
By the way, if you are considering a trip to the Ranch, don’t listen to the dire warnings about Mexico. Rancho la Puerta is only 43 miles east of San Diego, and about 2 miles over the border at Tecate. You are escorted the entire way in the Ranch shuttle and you never have to leave the spa (although
we lots of people like to go into town for pinatas, chocolate, wine, lard-based donuts)!
Have you ever gone to a spa? What did you like best about it?
We want to give a shout-out here to our friends at Mr. Steam. They had nothing to do with our trip to Rancho la Puerta, but they do offer us the same feeling of spa luxury with their products. We’re proud to be ambassadors for them!